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Bring on the Beans for Summer Dishes

May 23, 2013 by Michelle Treber

Beans

Beans

Beans aren’t just for baking at summer picnics anymore. Use this inexpensive, low-fat, high protein and high fiber food staple to make healthy alternatives to other fat laden salads and dips at your summer gatherings.

Beans are so versatile, a half-cup serving of cooked dry beans counts as one, one-ounce serving of lean meat in the USDA Dietary Guidelines Meat and Beans group, and as a full serving of vegetables in the Vegetables group.

The quality and digestibility of beans can be improved by consuming them with cereal grains. When beans and grains are served together in dishes like beans and rice, or tortillas and refried beans, they provide a complimentary protein profile.

Easy bean dip
Make an easy bean dip by combining a can of any type of beans (rinsed and drained) with 1/3 cup of olive oil and process until smooth. Rinsing the beans helps remove some of the sodium.  Season to taste with onions, garlic, or your favorite herb mix. Bring along baked tortilla scoops for the perfect appetizer.

At only 100 to 120 calories per serving, beans are a great nutrient investment. The high fiber content of beans – about 25-30% of the recommended daily value per serving – slows the release of glucose and the increased satiety from beans may also enhance the effectiveness of weight-reducing diets. At about 20 cents per serving, beans do our wallets a favor as well.

Add beans to your favorite salad to increase protein and fiber. Or, better yet, try an all bean salad. Drain, rinse and mix five cans of your favorite beans in a large bowl – try kidney, garbanzo, lima, navy, great northern, pinto and/or black beans. Add chopped onion, chopped green pepper and a can of rinsed and drained corn. Marinate overnight in ½ cup wine vinegar and ½ cup olive oil seasoned to taste with garlic powder, oregano, basil, rosemary and/or anise. This makes a delicious salad that can be served as a side dish or a dip for baked tortilla chips.

Try something new this summer – bring on the beans!

Source: Idaho Bean Commission, http://bean.idaho.gov

Writer: Polly Loy, Extension Educator, Family and Consumer Sciences, Belmont County, loy.1@osu.edu, Ohio State University Extension.
Reviewer: Michelle Treber, Extension Educator, Family and Consumer Sciences, Pickaway County, Heart of Ohio EERA, treber.1@osu.edu, Ohio State University Extension.

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Can I Leave My Child Home Alone?

May 20, 2013 by kathygreen24

As the school year comes to a close, many parents are faced with the task of finding child care for the summer or deciding if they should take a chance and let their children stay home alone for the first time. Whether for a few minutes or a few hours, all parents will face the dilemma-is my child old enough to stay home alone? Many state or local laws, do not list a specific minimum age. Instead, like the Ohio Revised Code, say that parents are responsible for providing proper care and supervision for their children. So, the real question isn’t so much one of age, but one of your child’s maturity and readiness and your ability to plan for safety, emergencies and activities. There is no magic age at which children develop the maturity and good sense needed to stay alone. However, there are some signs that your child may be ready.

First, your child should indicate a desire and willingness to stay alone. Children who are easily frightened or who don’t want to stay alone are probably not ready to do so. Your child should also be showing signs that he or she can be responsible, is aware of the needs of others, and can think about options and make decisions independently. Children who are able to get ready for school on time, solve problems on their own, complete homework and household chores with a minimum of supervision, and remember to tell you where they are going, have some of the skills they will need to care for themselves. For many children, these abilities begin to appear between the ages of ten and twelve.
If your child shows these signs, you may want to consider letting your child stay home alone. However, you must also think about several other factors. These are:
-The neighborhood in which you live
-The availability of adults nearby
-How long your child will be alone

If your neighborhood is unsafe, if there are no adults nearby to call in case of an emergency, or if your child must remain alone for a very long time, it is best to continue to use some form of child care even if your child seems ready to stay alone. Remember, children, like adults are all different. Some are more independent than others, and some are more fearful, despite your care and preparation.

If you and your child decide that you are ready to stay home alone, the next step is giving your child some guidelines, knowledge, and training. Involve your children in decisions and discussions that affect them. If children understand the reasons for the rules and participate in developing rules, they are more likely to follow them.

For more tips and information on this topic, check out the complete OSU Extension fact sheet at http://ohioline.osu.edu/hyg-fact/5000/pdf/5321.pdf

Source:
Adapted from Ohio State University Extension Factsheet, HYG-5321-10, Home Alone: Is My Child Old Enough? http://ohioline.osu.edu/hyg-fact/5000/pdf/5321.pdf

Author: Kathy Green, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Butler County.

Reviewer: Donna Green, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Erie County

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Plant it. Grow it. Eat it: Benefits of the Family Vegetable Garden

May 16, 2013 by lisabarlage

Before the days of supermarkets, many families relied on growing their own vegetables and preserving them for use over the long winter months.

If you’re thinking about putting in a vegetable garden this season, you’ll have plenty of company. Raising edible plants is the fastest-growing trend in gardening. Whether you hope to save money on your grocery bill, reduce fears about food safety, or just enjoy the flavor of straight-from-the-garden freshness, growing your own vegetables can be very rewarding.

Growing an edible family garden is a great way to get your children excited about eating fresh fruits and vegetables. Additionally, it is a great way for children to get exercise and spend time outdoors in an activity the whole family can benefit from.MP900202043

If you teach children to garden, they will experience a joy that will be with them the rest of their lives. However, many kids grow up today without the benefit of having a garden or farming background and access to free play outdoors. They often don’t know what to do in a garden. That’s where parents and grandparents come in. Adults can help kids learn about growing plants in a fun and engaging way. Plus, it will be a special time together outdoors, exploring the land, food, and flowers.

To encourage children to garden, it is important to have them grow vegetables that will mature quickly so that they can see the results of their efforts right away.

From the first crisp carrots of early summer to the last sweet squash of fall, a vegetable garden is a constantly changing delight. There is the pleasure of anticipation in watching as beets and carrots shoulder their way into view, beans swell in their pods, cucumbers lengthen and corn put out silky tassels. Then there is the enjoyment of consuming the harvest, fresh-picked and full of flavor.

As you make plans for a vegetable garden, there’s no better advice than this: Start small. It’s easy to get carried away during spring planting season when good intentions and enthusiasm are riding high. That jumbo veggie patch that makes you swell with pride in May can become an unmanageable, weedy monster in the hot and sweaty days of summer.

Happy Gardening!

Written by: Cynthia R. Shuster, Extension Educator, Family & Consumer Sciences, Perry County, Buckeye Hills EERA

Reviewed by: Joyce Shriner, Extension Educator, 4-H Youth Development, Hocking County, Buckeye Hills EERA

Reviewed by: Jennifer Lindimore, Ohio State University Extension Office Associate, Morgan County, Buckeye Hills EERA

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Be Prepared

May 13, 2013 by bethstefura

thunder storm

Be prepared for the upcoming storm season. Have a plan with your family and review it frequently to ensure everyone’s safety. The American Red Cross recommends reading these storm safety tips to be prepared and having these emergency supplies on hand in a safe place with easy access:

Make a Storm Plan

• Keep emergency supplies on hand
• Familiarize yourself with local evacuation routes
• Have an escape plan and a meeting point that is simple for all family members to remember
• Be sure to make arrangements for your pet should an emergency arise
• Establish an out-of-state friend who all members of the family know how to contact

Have These Emergency Supplies on Hand in A Safe Place with Easy Access

• Flashlight
• Battery-powered or hand crank radio
• Extra batteries
• First aid kit
• Moisture wipes
• Water- Fill up bathtub and containers with water for washing
• 7-day supply of medications, including pet medications
• Copies of personal and financial documents
• Emergency contact information
• Extra cash
• Maps
• Extra car and house keys
• Charged cell phone and charger
• Hand crank cell phone charge (available at online internet companies)

Food and Water

Plan to have enough food and water per family member for up to 7 days

• Bottles water – at least 1 gallon daily/person
• Non-perishable packaged or canned food
• Baby food/formula and food for seniors
• Pet food
• Cooking tools/fuel
• Plastic plates/utensils/napkins
• Manual can opener
• Cooler

Secure Your Home

• Bring all loose items inside
• Trim dead branches from trees around your home
• Unplug any appliances not in use
• Inspect and reinforce doors, windows, roof and garage
• Take pictures of your home yearly for insurance purposes

Learn about your local community’s emergency warning system and discuss safety with family members.

Sources: American Red Cross
Author: Beth Stefura M Ed, RD, LD, Extension Educator, Ohio State University Extension, Mahoning County
Reviewer: Liz Smith, M.S, RDN., LD , NE Regional Program Specialist, SNAP-ED, OSU Extension
Lisa Barlage, Extension Educator, Ohio State University Extension, Ross County

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Grilling Healthy with Vegetables

May 9, 2013 by linnettegoard

Corncobs and meat on grillAs the weather warms up and fresh vegetables are readily available there are many good choices to add vegetables to your outdoor grilled meals.  It not only keeps the heat out of the kitchen, it adds variety to your family meals.  Outdoor grilling can be a healthy, low-fat way to cook.

  • Place large vegetables such as corn on the cob and asparagus directly on the grill.
  • Smaller vegetables such as peppers, mushrooms, zucchini, and cherry tomatoes should be washed and cut into uniform pieces. Place them in an aluminum foil packet or a vegetable grilling basket.
  • For added flavor, marinate for 15 minutes before grilling by tossing them with a mixture of 2 parts oil, one part lemon juice, a crushed garlic clove and other herbs of your choice.
  • Make kabobs by putting the vegetables on a skewer, or use aluminum foil or a vegetable grilling basket
  • Cook on a medium-hot grill, turning them often.
  • When easily pierced by a fork, they are done.   

Vegetable Kabobs

2 large green peppers, cut into 1” squares

2 medium onion, quartered, separated into sections

2 small zucchini, cut into 1” pieces

4 small yellow squash, cut into 1” pieces

12 whole mushroom

1 bottle fat-free Italian salad dressing

Place vegetables in a non-metal dish, pour Italian salad dressing over all and mix.  Marinate vegetables in the refrigerator for 1 hour.  Drain vegetables and thread alternately on skewers. (Or use a foil pouch or vegetable basket.) Grill kabobs 15-20 minutes, turning to brown on all sides.  Makes 4-6 kabobs.

Sources:

Penn State Extension http://extension.psu.edu/health/nutrtiion-links/recipes

University of Nebraska-Lincoln Extension, Are You a Nutritious Grill Master?  G2048  http://extension.unl.edu/publications

Author:  Linnette Goard, Field Specialist, Food Safety, Selection and Management, Family and Consumer Sciences, Ohio State University Extension.

Reviewer: Kathy Green, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Butler County.

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Playing Towards Fitness: Let Them Get Dirty!

May 6, 2013 by lisabarlage

One of the most concerning health related issues facing children today is the rise of childhood obesity. In fact, statistics say that one out of five children is considered overweight, and since 1980, the rates of childhood obesity have doubled and teenage obesity has tripled. In our hectic lives, we often look for convenience foods or fast foods that are not always the best nutritional choices. Another factor leading to the increase in childhood obesity is the lack of physical activity. The bottom line however, is that our children and families are consuming too many calories and are not physically active enough. As a result, more and more people develop chronic diseases such as diabetes which will affect their overall quality of life.

Researchers have noted that one of the strongest factors to support physical activity is the amount or time children spend outdoors. Children who spend time outdoors tend to be more physically active than those who don’t. In today’s video game society, it is more important than ever to make intentional plans to spend time outdoors. People today are spending more time indoors than ever before with some people spending more than 80% of their lives indoors!

For children especially, spending time outdoors can provide benefits that go beyond physical activity. Outdoor activities promote cognitive and social development through unstructured play with other children. Outdoor activities encourage imagination, through exploration of the natural environment. Some researchers suggest that exposure to light influences children’s’ moods, performance, sleeping patterns, and sensory development.child at play

One way to motivate children and families to spend more time outdoors is to foster an interest in nature. Taking your children to a local park, hiking in the woods, digging for fossils are all ideas on how to get your children active outside. So as the weather changes, get your children outside, let them explore, let them get dirty, and let them play towards fitness.

References:
Dietz WH. Overweight in childhood and adolescence. New England Journal of Medicine 2004;350:855-857.

Guo SS, Chumlea WC. Tracking of body mass index in children in relation to overweight in adulthood. American Journal of Clinical Nutrition 1999;70:S145–148.

U.S. Department of Health and Human Services. Physical Activity Guidelines Advisory Committee report. Washington, DC: U.S. Department of Health and Human Services, 2008.

Institute of Medicine. Preventing Childhood Obesity: Health in the Balance. Washington, DC: The National Academies Press; 2004.

CDC. Physical activity levels among children aged 9–13 years—United States, 2002. MMWR 2003;52(SS-33):785–788.

Writer: Kathy Green, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Butler County.

Reviewer: Shannon Carter, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Fairfield County.

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Hide-and-Seek, Tag and Hop Scotch – Did You Play These Games?

April 29, 2013 by Michelle Treber

Playing GamesDo you remember any these games? Red Rover, Simon Says, Hop Scotch, Four Square, Kick- the- Can, Hide-and-Seek, Tether Ball or Tag? I recently asked my sister about the games we played as kids. She quickly fired off the names of these games for me. We have many fond memories of playing outside, especially in the summer, from the time we got up to dusk or dark.
We had a TV of course but our main source of entertainment was being outside and playing with the kids in the neighborhood and our siblings. We created games, enjoyed friendly competition, and learned about teamwork by playing together.

Being physically active helps us feel better, burns calories and can contribute to a sense of well being. Now is a great time to explore ways that you and your family can be more physically active.
Here are a few suggestions you can try:
• Take family walks in the evening after dinner.
• Play tag, hop scotch or kick-the-can with your kids or grandchildren.
• Dance to your favorite music.
• Plant a family garden.

Play a Game
• Limit screen time to two hours or less each day. This includes TV, computers, cell phones, and video games.
• Exercise while watching TV. Challenge family members to stretch and move during commercials or during the program.
• Stand for meetings. Instead of sitting during the entire meeting, stand up and burn a few extra calories.
• Schedule a walking meeting at work – you can walk, talk, plan and be productive while getting some physical activity.
• Take a fitness ball to work and sit on it for brief periods during the day.
• Stretch and move with a fit band during webinars or conference calls.
Run, Jump and Play

• Walk, run, swing, bike or play at your local park or bike trail.
• Visit a state or national park. Check out the National Park Service website for informative videos, information, and details about National Parks located near you. http://www.nps.gov
Be creative and explore ways to increase your physical activity. Think about games you may have played as a child, plant a garden, take a bike ride or walk to the park. Make physical activity fun and enjoy the spring weather!

Writer: Michelle Treber, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County/Heart of Ohio EERA, treber.1@osu.edu

Reviewer: Linnette Goard, Field Specialist, Food Safety, Family and Consumer Sciences, Ohio State University Extension.

Sources:
Healthy Ohio Program http://www.healthyohioprogram.org/
National Park Service http://www.nps.gov

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